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Cauliflower Rice

This delicious recipe is the perfect side to accompany any meal. It's grain free and lower in calories than traditional rice, while delivering big on flavour. Made with shredded cauliflower, Brussels sprouts, celery and chopped dates and walnuts, this faux rice is packed with nutrition and fibre.Servings: 8

Here's what you need...

1 onion, chopped

1 Tablespoon olive oil

1 head cauliflower, cut into small pieces

1 cup Brussels sprouts, cut into quarters

4 stalks celery

1 cup salt reduced chicken stock

Dash of salt and pepper

1/2 cup pitted dates, chopped

1/3 cup walnuts, chopped and toasted

In a large frying pan cook onions in the olive oil for about 10 minutes or until tender.

Meanwhile, shred the cauliflower, Brussels sprouts and celery in a food processor using the grating attachment.

Add the shredded cauliflower, Brussels sprouts, celery, stock and a dash of salt and pepper to the pan. Mix well and cook for 3 minutes.

Pour the mixture into a lightly greased casserole dish. Cover with foil and bake in a 200 degree C oven for 35 minutes. Stir in the dates and walnuts, return to the oven for 10 minutes, uncovered.

Cauliflower & Swede Mash

OK, it’s really a puree but for all you mashed potato lovers out there, this is definitely one swap you can make that will help reduced your waist line. This is one of our magic recipes that can be enjoyed on its own as a side-dish or used as a base ingredient to make many other delicious meals. Now all you Cauliflower haters out there…don’t judge it until you’ve tried it! Serves 6.

Wash the cauliflower and remove the leaves. Break or cut into medium sized florets, including the stalk…don’t waste anything!

Peel the swedes and cut into medium sized chunks.

Put vegies into a 5 L or large saucepan and cover with the stock.

Bring to the boil, then simmer until vegetables are soft, and fall apart when stuck with a fork. Al dente vegies do not work well with this recipe.

Drain off all of the liquid and reserve to make soup if you wish.

Place the vegetables in a blender or food processor. Season with a little rock salt and cracked black pepper, and a drizzle of olive oil or 1 tsp of pure butter. Blend on medium speed until smooth.

Serve the mash as a bed for lean protein and mixed greens.

You can also use the mash as a delicious substitute for white sauce in lasagne or corned beef, add back the stock to make soup, or even use as a binder with a little milk in savoury muffins! The mash can be stored in the freezer for later use as well. How many uses can you find?

Chinese Zucchini Noodles with Pork Meatballs

Using a spiral slicer to turn zucchini into long, noodle strands is a fantastic way to enjoy comfort food without guilt. These Chinese Noodles are filled with flavour, fibre and lots of tasty protein. Meals like this are exactly what you need to reach your fitness goals. Servings: 6

Here’s what you need…

For the MeatBalls

500g lean pork mince

1 teaspoon Chinese 5-Spice powder

Sea salt and black pepper

2.5 cm fresh ginger, peeled and minced

1 clove garlic, minced

1/4 cup almond flour

2 red onions, minced

2 teaspoons sesame oil

For the Noodles

1 Tablespoon sesame oil

2.5 cm fresh ginger, peeled and thinly sliced

2 cloves garlic, minced

4 green onions, thinly sliced

1 red capsicum, seeded and thinly sliced

4 baby bok choy, thinly sliced

8 cups salt reduced chicken stock

2 Tablespoons Tamari or Coconut Aminos

5 zucchini, peeled and run through a spiral slicer (if you haven't got a spiral slicer, you can also use a wide vegetable peeler to make ribbons)

For the MeatBalls

Preheat the oven to 200 degrees C. Place a wire rack on a rimmed baking sheet.

In a medium bowl combine all of the meatball ingredients. Mix well with your hands until all of the ingredients are evenly combined. Form golf ball sized balls and place in the oven. Bake for 25-30 minutes, until fully cooked.

For the Noodles

In a large soup pot, place the sesame oil over medium-high heat. Add the ginger, garlic, onions, and capsicum. Cook for 4 minutes. Add the bok choy and cook for another 4 minutes. Add the stock and tamari. Reduce the heat to medium-low.

Use a vegetable peeler to remove all of the green skin from the zucchini. Cut each zucchini in half, width-wise, and use a spiral slicer to create long, angel-hair noodles. Add the noodles and the cooked meatballs to the soup pot. Simmer over medium-low heat for 10 minutes. Serve in shallow bowls, drizzled with sesame oil and sprinkled with minced green onion. Enjoy!

Cranberry Chicken Salad

Meals that are high in protein and natural fibre are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8

Here’s what you need...

4 cups cooked chicken breast, cubed

1 fennel bulb, chopped

1/4 cup pistachios, chopped

1/4 cup dried cranberries

1 Tablespoon pepitas

3 Tablespoons coconut milk, canned and full fat

1 teaspoon dried, ground sage

3 Tablespoons fresh parsley, minced

dash of salt and pepper

head of Cos lettuce

1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large lettuce leaves.

Grilled Bok Choy

Grilled Bok Choy

Ready to BBQ? Throw some bok choy on the grill! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.

Servings: 6

Here’s what you need...

600g bok choy

1 Tablespoons olive oil

1/4 teaspoon garlic salt

1/8 teaspoon paprika

1/8 teaspoon black pepper

1 teaspoon seasoned salt

Preheat BBQ or stove top grilling plate and lightly oil the grate.

In a small bowl combine the oil and seasonings. Mix well.

Slice the bottom off the head of bok choy, and wash each stem.

Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.

Mango Chutney Chicken Salad

This tropical salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal, filled with healthy protein and fibre. Servings: 5

Here's what you need...

1 teaspoon olive oil

2 cloves garlic, minced

2.5 cm fresh ginger, grated

1 small red onion, chopped

1 small red capsicum, chopped

2 ripe mangoes, chopped

Juice from 2 limes

1 Tablespoon curry powder

1 teaspoon ground cinnamon

Dash of nutmeg

Dash of red pepper flakes

1 1/2 cups non-fat, plain Greek yogurt (we love Chobani!)

1 Tablespoon Dijon mustard

Dash of salt and pepper

3 cups cooked chicken breast, chopped

4 cups salad greens

In a large frying pan, heat oil over medium heat. Add garlic and ginger and sauté for a minute.

Add the onion and capsicum and sauté for a few minutes.

Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.

Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.

Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.

Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.

Mexican Style Cauliflower Rice

Most meals are served with some form of carbs – rice, noodles, potatoes or bread. Sometimes you get to the end of the day and you have had enough carbs for the day! This recipe for cauliflower rice is a great way to still enjoy a side of rice without sacrificing your results by taking in too many servings of carbs for the day. Servings: 8

Quinoa and Mango Salad

Quinoa is such a versatile little wonder food. High in protein, calcium and iron. Quinoa contains an almost perfect balance of all the 8 essential amino acids needed for tissue development! You can enjoy it for breakfast, lunch or dinner. Here is a delicious, and fast to prepare salad, that will become a favourite this summer. Enjoy warm or cold, depending on your preference!

Servings: 8

Here's what you need...

1 cup of tri-coloured Quinoa

1.5 cups of water

1 red onion, cut into thin wedges

1 red capsicum, diced

1 yellow capsicum, diced

Seeds from half a Pomegranate (omit if unavailable)

1 cup green beans, halved and blanced with a dash of sea salt

1/4 cup raw pistachios

1 large, firm Mango, diced

black pepper & sea salt to taste

In a large pot, soak the quinoa in the water for 15 minutes. Then bring to the boil and simmer for a further 10 to 15, until all the liquid is absorbed. Remove from heat and stand for 10 minutes.

Combine all ingrediants except the beans, pomegranates and pistachios, with the Quinoa and season to taste.

Transfer to a serving dish and top with green beens, fresh pomegranate seeds and pistachios Enjoy!

Quinoa Breakfast Fruit Salad

This breakfast dish can be enjoyed hot or cold. Quinoa is a gluten-free, protein-packed seed. It's a complete protein, containing all 9 essential amino acids. Have on its own for breakfast or add a side of lean chicken to your salad for lunch and you've got a highly nutritious, balanced meal. Servings: 6Here's what you need...

3/4 cup Chobani greek yogurt

2 Tablespoons lime juice, divided

1-15 fresh mint leaves, minced

2 cups cooked quinoa

optional dash of salt and pepper

1 cup blueberries

1 cup green grapes, halved

1/2 cup raspberries

1 teaspoon agave nectar

In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.

In another bowl combine the fruit, agave nectar and remaining lime juice.

Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Rocket, Pear and Pomegranate Salad

Who says salads are boring? With their bright pink juicy seeds, pomegranates bring loads of colour, sweetness and antioxidants to this refreshing salad. This will become one of your favourites! Have as a side, or add turkey or chicken breast for a completely 'clean' meal.

Servings: 6

Here's what you need...

FOR THE SALAD:

1 large bag washed rocket

1 large (or 2 small) ripe pears

1 bunch of fresh asparagus, sliced and pan grilled

1 small red onion

30g soft feta (danish or persian)

seeds from a large pomegranate

FOR THE DRESSING:

¼ cup of olive oil

3 Tbsp balsamic vinegar

1 tsp wholegrain mustard

1 tsp honey

salt and black pepper to taste

Remove the arils from the pomegranate or by turning the half over into the palm of your hand and tapping the back of the pomegranate with the reverse, blunt edge of the chefs knife or rolling pin, and put them in bowl or glass jar in preparation for making the salad dressing. Be sure to add in all the juices as well.

For the dressing, shake all of the ingredients together in a tightly sealed bottle with the pomegranate. Taste and adjust any ingredient that you think might be lacking – dressing is such a personal taste. Drizzle sparingly over the salad just before serving, use a spoon to retrieve extra pomegranates and sprinkle over salad.

Savory Broccolini

Here's a delicious way to dress up broccolini for the perfect accompaniment to your choice of quality protein. Broccolini is a non-heading type of broccoli with long thin leafy stalks that's topped with small florets. It's packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health. Servings: 6

Here's what you need:

3 Tablespoons pine nuts

2 bunches broccolini, stems trimmed

1 teaspoon olive oil

3 garlic cloves, minced

1/4 cup kalamata olives, halved

dash of freshly ground sea salt

Juice from 1 small lemon

Place a steamer basket over a 3L pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.

In a large pan warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in a serving dish, sprinkle with pine nuts and toss with lemon juice.

Sesame Chicken Salad

Warm summer evenings call for light, refreshing dinners like this light Sesame Chicken Salad. Most sesame salads contain crispy noodles, but I've taken those out of this recipe, making it lower in carbs to help you towards your fitness goal.Servings: 6

Here's what you need...

1/4 cup slivered almonds

1 small organic green cabbage

1 cup pea pods, thinly sliced

1 red bell pepper, thinly sliced

2 cup shredded cooked chicken

For the Sesame Dressing:

6 Tablespoons olive oil

4 Tablespoons apple cider vinegar

4 Tablespoons coconut aminos, or low sodium soy sauce

1 packet Stevia

1 teaspoon toasted sesame oil

1 teaspoon sesame seeds

In a small skillet place the slivered almonds over medium-low heat. Stir often until golden brown.

Remove from heat.

Wash the cabbage and cut into long thin strands. Do the same with the pea pods and the red bell peppers - the thinner you slice the better.

Mix the cabbage, bell pepper, pea pods, chicken and almond slivers in a large salad bowl.

Tropical Salad with teriyaki chicken

This salad is fun and full of flavour, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fibre. Many kinds of bottled teriyaki sauce contain far too much refined sugar. A basic sauce is easy to make at home with a few ingredients.Servings: 6

Here’s what you need...

4 free-range chicken breasts

1/4 cup home made Teriyaki Sauce (recipe below)

1 large onion, cut into 1cm slices

1 cup almond meal

dash of salt

1/4 teaspoon garlic powder

1 cup coconut milk, full fat

1 egg

4 cups micro greens or mixed greens

1 fresh, mango, sliced

4 Tablespoons goat cheese, crumbled

Teryaki Sauce Ingredients (makes 1 cup):

1/2 cup soy sauce

1/2 cup mirin

1 Tbsp Norbu or Nativa

To make the sauce:

Combine all ingredients in a saucepan. Stir the mixture well. Put it on medium heat and bring to a boil. Turn down the heat to low and simmer for a couple minutes. Stop the heat and cool the mixture.

Method

Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavour!)

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